What are Rocket Fuel food comparisons?

Rocket Fuel food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

Badlow

Smart Choice Blueberry Muffin : 72 2 Oz. I.W. Per Case vs Wg Jalapeno Cornbread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smart Choice... Food 1 Food 1 • J.S.B. INDUSTRIES INC. Smart Choice Blueberry Muffin : 72 2 Oz. I.W. Per Case	57g	48.8	281	45.6	24.6	1.8	8.8	5.3
Wg Jalapeno ... Food 2 Food 2 • J.S.B. INDUSTRIES INC. Wg Jalapeno Cornbread	57g	48.8	281	45.6	24.6	1.8	8.8	5.3

Kroger, English Muffins, Sour Dough, Sour Dough vs Light White Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Engl... Food 1 Food 1 • THE KROGER CO. Kroger, English Muffins, Sour Dough, Sour Dough	57g	51.2	246	47.4	1.8	1.8	0.9	7.0
Light White ... Food 2 Food 2 • SUPERVALU, INC. Light White Bread	46g	35.3	196	45.7	6.5	6.5	2.2	8.7

Sweet Sliced Sandwich Rolls, Sweet vs English Muffin Toasting Plain Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Sliced... Food 1 Food 1 • COLOMBO BAKING CO. INC. Sweet Sliced Sandwich Rolls	71g	70.4	282	52.1	1.4	1.4	3.5	8.5
English Muff... Food 2 Food 2 • BIMBO BAKERIES USA, INC. English Muffin Toasting Plain Bread	30g	27.5	267	50.0	3.3	3.3	3.3	6.7

French Loaf, French vs Unsliced Dinner Rolls, Unsliced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Loaf Food 1 Food 1 • SMART & FINAL IRIS CORPORATION French Loaf	57g	49.2	211	45.6	1.8	1.8	—	7.0
Unsliced Din... Food 2 Food 2 • PERFECTION BAKERIES, INC. Unsliced Dinner Rolls	38g	35.3	263	50.0	5.3	2.6	2.6	7.9

Cinnamon Raisin 100% Whole Grain Bread, Cinnamon Raisin vs Dinner Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Rai... Food 1 Food 1 • CANYON BAKEHOUSE LLC Cinnamon Raisin 100% Whole Grain Bread	34g	27.5	235	44.1	11.8	2.9	4.4	5.9
Dinner Rolls Food 2 Food 2 • DELUXE ITALIAN BAKERY INC Dinner Rolls	37g	43.1	297	62.2	—	2.7	—	10.8

Wheat Sandwich Bread vs Artisan Renaissance Grain Bread, Renaissance Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Sandwi... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Wheat Sandwich Bread	28g	23.6	250	46.4	3.6	3.6	1.8	7.1
Artisan Rena... Food 2 Food 2 • SAFEWAY, INC. Artisan Renaissance Grain Bread, Renaissance Grain	56g	52.4	304	57.1	1.8	8.9	5.4	10.7

Sweet Hawaiian Sandwich Buns vs Country Potato Bread, Country Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Hawaii... Food 1 Food 1 • WAL-MART STORES, INC. Sweet Hawaiian Sandwich Buns	54g	58.6	278	57.4	11.1	1.9	2.8	9.3
Country Pota... Food 2 Food 2 • THE KROGER CO. Country Potato Bread	45g	49.0	289	57.8	8.9	2.2	2.2	8.9

Sourdough Fork Split English Muffins, Sourdough vs Enriched Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sourdough Fo... Food 1 Food 1 • STATER BROS. MARKETS INC. Sourdough Fork Split English Muffins	57g	43.3	211	40.4	1.8	1.8	0.9	7.0
Enriched Whe... Food 2 Food 2 • THE KROGER CO. Enriched Wheat Bread	29g	25.5	241	48.3	3.5	3.4	3.5	6.9

Super Bread, Giant White Enriched Bread vs Country Potato Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Bread,... Food 1 Food 1 • MICRODAFT Super Bread, Giant White Enriched Bread	29g	29.3	276	55.2	6.9	3.4	3.5	10.3
Country Pota... Food 2 Food 2 • BIMBO BAKERIES USA, INC. Country Potato Bread	38g	37.2	263	52.6	5.3	2.6	4.0	7.9

Oatmeal Raisin Bakery Style Bagels, Oatmeal Raisin vs Kaiser Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal Rais... Food 1 Food 1 • HY-VEE, INC. Oatmeal Raisin Bakery Style Bagels	91g	85.9	264	52.8	6.6	4.4	2.8	9.9
Kaiser Rolls Food 2 Food 2 • AHOLD USA, INC. Kaiser Rolls	57g	56.6	281	52.6	3.5	1.8	4.4	8.8

Onion Poppy Seed Hamburger Buns, Onion Poppy Seed vs Bakers Best, European Style Bastone

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Poppy ... Food 1 Food 1 • MEIJER, INC. Onion Poppy Seed Hamburger Buns	64g	54.7	281	46.9	6.3	3.1	3.9	9.4
Bakers Best,... Food 2 Food 2 • UPPER CRUST INTERNATIONAL INC. Bakers Best, European Style Bastone	28g	33.5	286	64.3	—	3.6	—	7.1

Signature Kitchens, Jumbo Hamburger Buns vs Pumpkin Seed & Emmental Crispbread, Pumpkin Seed & Emmental

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Signature Ki... Food 1 Food 1 • SAFEWAY, INC. Signature Kitchens, Jumbo Hamburger Buns	50g	45.1	260	48.0	6.0	2.0	3.0	8.0
Pumpkin Seed... Food 2 Food 2 • FOOD MATCH, INC. Pumpkin Seed & Emmental Crispbread	25g	18.6	480	48.0	—	8.0	20.0	20.0

Plain Soft Bagels, Plain vs Brioche Milk Rolls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Soft B... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Plain Soft Bagels	94g	89.9	255	53.2	6.4	4.3	1.6	9.6
Brioche Milk... Food 2 Food 2 • CULINARY TOURS Brioche Milk Rolls	35g	34.7	371	54.3	11.4	2.9	11.4	8.6

Italian Style Delicious, Wholesome Bread vs French Baguettes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • PAN-O-GOLD BAKING CO. Italian Style Delicious, Wholesome Bread	28g	27.3	286	53.6	7.1	3.6	1.8	10.7
French Bague... Food 2 Food 2 • LONG COMPANY, THE/VARIETY DIVISION French Baguettes	57g	49.0	228	45.6	1.8	1.8	0.9	8.8

Everything Bagels, Everything vs Pita Sweet Onion

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Everything B... Food 1 Food 1 • JERRY'S ENTERPRISES INC. Everything Bagels	125g	100.0	264	66.4	4.0	2.4	3.6	9.6
Pita Sweet O... Food 2 Food 2 • TOUFAYAN BAKERY INC Pita Sweet Onion	56g	56.7	268	55.4	3.6	3.6	0.9	10.7

Jumbo Hamburger vs Hot Dog Butter Sliced Enriched Buns, Butter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jumbo Hamburger Food 1 Food 1 • SUPERVALU, INC. Jumbo Hamburger	38g	35.2	263	50.0	7.9	2.6	5.3	7.9
Hot Dog Butt... Food 2 Food 2 • FLOWERS FOODS, INC. Hot Dog Butter Sliced Enriched Buns, Butter	53g	47.1	245	47.2	5.7	1.9	2.8	7.6

Cinna Wheat Raisin Organic Bread Loaves, Cinna Wheat vs Como Italian Style Bread With A Mild Sourdough Flavor, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinna Wheat ... Food 1 Food 1 • ALPINE VALLEY BREAD CO. Cinna Wheat Raisin Organic Bread Loaves	28g	27.3	250	53.6	14.3	3.6	1.8	10.7
Como Italian... Food 2 Food 2 • COTTAGE BAKERY, INC. Como Italian Style Bread With A Mild Sourdough Flavor, Italian Style	57g	55.0	246	50.9	—	1.8	1.8	7.0

Potato Bread vs Brioche Buns

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Bread Food 1 Food 1 • WEIS MARKETS, INC. Potato Bread	33g	31.3	273	51.5	9.1	3.0	3.0	9.1
Brioche Buns Food 2 Food 2 • BIMBO BAKERIES USA, INC. Brioche Buns	57g	75.4	386	70.2	10.5	1.8	5.3	12.3

Enriched Sliced Hamburger Buns vs Cinnamon Raisin Bread, Cinnamon Raisin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Sli... Food 1 Food 1 • SUPERVALU, INC. Enriched Sliced Hamburger Buns	39g	37.0	282	53.9	7.7	5.1	3.9	10.3
Cinnamon Rai... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Cinnamon Raisin Bread	30g	34.9	300	63.3	20.0	3.3	3.3	13.3

Texas Toast Enriched Bread vs 14 Grain Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Texas Toast ... Food 1 Food 1 • FOOD CITY Texas Toast Enriched Bread	33g	31.3	273	51.5	6.1	3.0	3.0	9.1
14 Grain Bread Food 2 Food 2 • AHOLD USA, INC. 14 Grain Bread	35g	29.2	257	48.6	8.6	5.7	2.9	11.4

Rocket Fuel Food Comparisons